Creatine may improve sprint performance, agility, and vertical jump in elite football players.

Faculty of Nutrition and Food Science of the University of Porto, Portugal

Link to the study

The combination of creatine and strength training is more effective than strength training alone.

Physical Education Office, National Taipei University of Business, Taipei, Taiwan

Link to the study

Both caffeine and creatine reduced the decline in skill performance in 10 sleep-deprived rugby players.

Sport and Exercise Science Research Centre, Swansea University, UK

Link to the study

Creatine supplementation improves tests of physical performance related to anaerobic metabolism in football players, especially anaerobic power.

Department of Biochemistry and Physiology, University of Valladolid, Spain

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Creatine supplementation during resistance training significantly increases muscle strength and some measures of muscular endurance in physically active young adults.

Faculty of Kinesiology and Health Studies, University of Regina, Canada

Link to the study

Creatine supplementation combined with strength training supports greater muscle hypertrophy compared to placebo.

Department of Exercise Science and Recreation, CUNY Lehman College, USA

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Creatine supplementation improved various aspects of memory, especially in older adults.

Department of Musculoskeletal Biology, Institute of Life Course and Medical Sciences, UK

Link to the study

Creatine supplementation increases total creatine stores in muscles, which positively affects recovery and improves athletic performance (increases in strength, muscle mass, and power).

Applied Physiology Laboratory, Department of Kinesiology, Mississippi State University, USA

Link to the study

Creatine supplementation may be an effective strategy for improved recovery.

Messiah College, Montana State University, University of Wyoming, USA

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Creatine supplementation improved average performance and speed in the second half of a repeated-sprint protocol, despite an increase in body mass.

School of P.E. and Sport Science, University of Athens, Greece

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Creatine supplementation significantly increases muscle creatine content, thereby enhancing gains in strength, muscle mass, and performance during strength training.

International Journal of Sport Nutrition and Exercise Metabolism

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Creatine supplementation may improve short-term memory and intelligence/cognitive abilities in healthy individuals, suggesting potential benefits for aging and stressed individuals.

Aristotle University of Thessaloniki, Faculty of Health Sciences, Department of Medicine, Greece

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Creatine supplementation may be beneficial for sports such as cross-country skiing, mountain biking, cycling, and triathlon, as well as for shorter races where finishing sprints are crucial for performance, such as rowing, kayaking, and track cycling.

Brandon University, Department of Physical Education Studies, Brandon, MB, Canada

Link to the study

According to the latest official position stand of the International Society of Sports Nutrition from 2017, there is no convincing evidence that creatine supplementation has any negative effects on the health of children or adolescents. On the contrary, it can support their health and performance.

Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, USA

Link to the study

Creatine supplementation increases total creatine stores in muscles, which may improve performance in short, high-intensity activities such as sprints.

Department of Biomedical Sciences, Centre for Rehabilitation, Exercise, and Sport Science

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Creatine reduces muscle damage and speeds up muscle recovery after exercise.

Exercise and Sport School of Biomedical and Health Sciences, Victoria University, Melbourne, Australia

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Creatine use during strength training helps adults under 50 improve both upper- and lower-body strength.

China Swimming College, Beijing Sport University, China

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Taking creatine alongside strength training may help older adults improve muscle size and strength, physical function, and support brain function.

Faculty of Kinesiology and Health Studies, University of Regina, Canada

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Creatine monohydrate may help firefighters and tactical professionals improve physical performance, recover faster from injuries, make better decisions, cope with stress more effectively, and reduce inflammation.

Exercise and Sport Nutrition Laboratory, Texas A&M University, USA

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Creatine monohydrate may help protect the brain and improve recovery after a head injury. It reduces inflammation, protects brain cells from damage, and supplies the brain with energy, making it a useful supplement for faster recovery.

School of Physics, University of Sydney, Australia

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Creatine combined with strength and plyometric training significantly improved lower-body strength and scoring ability in under-16 basketball players.

Department of Sport Sciences, EADE-University of Wales Trinity Saint David, Spain

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This systematic review and meta-analysis found that creatine supplementation does not cause kidney damage.

Centro Universitário de Itajubá - FEPI, Physical Education Department, Brazil

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Creatine monohydrate is the most effective nutritional supplement currently available to athletes for improving performance. It helps increase the ability to perform high-intensity efforts and supports gains in muscle mass during training.

Sports Medicine, Mayo Clinic Health System, La Crosse, USA

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Creatine may support brain health by improving memory, cognition, and resilience to sleep deprivation, with the potential to help in the treatment of brain and muscle disorders, depression, and anxiety.

Aging Muscle & Bone Health Laboratory, Faculty of Kinesiology & Health Studies, University of Regina, Canada

Link to the study

Creatine is a safe and effective supplement that supports performance, strength, recovery, and muscle and brain health across various populations, including children, adolescents, women, and older adults. It does not cause water retention, hair loss, kidney or liver damage, and a loading phase is not necessary—while the most effective form is creatine monohydrate.

Department of Health and Human Performance, Nova Southeastern University, Florida, USA

Link to the study

Creatine combined with strength training supports healthy aging by improving muscle strength, cognitive function, energy levels, and overall quality of life.

Research Division, Dynamical Business and Science Society-DBSS International SAS, Colombia

Link to the study